DrmandelNews.com

Anxiety can be a very discomforting emotional state. Dr. Robert Anderson covers holistic approaches to anxiety well in his text "Clinician's Guide to Holistic Medicine" and I will share some of these considerations along with my own considerations herein. With anxiety you suffer from a state of fear or worry when being confronted with a perceived threat or potential injury which has no realistic basis. The spectrum of anxiety can range from appropriate concern to being overwhelmed by an excessive state of continuous worry. Also anxiety almost always is associated with depression. And so clearly anxiety should be taken seriously. The anxiety you experience may be characterized by unwarranted or excessive worry dealing with finances, work, relationships or health. You may experience tachycardia, dyspnea, dry mouth, muscle tension, ataxia and urinary or bowel urgency with anxiety. You should not be embarrassed if you experience anxiety. This is a universally experienced emotion and anybody denying they have ever experienced anxiety is probably not being honest. I myself experienced severe anxiety attacks before exams in medical school and before my medical licensure exams in New York state and I overcame this to earn my professional credentials. Causes of anxiety can include problems in relationships, stressful life situations, too much caffeine, sugar, chocolate, aspartame, and acidic foods such as peppers. Medical conditions associated with anxiety are hyperthyroidism, hypoglycemia, hyperadrenalism, and nutritional deficiencies of calcium, B vitamins, and magnesium. A history of physical, sexual or emotional abuse my also be associated with anxiety. A holistic approach to dealing with anxiety includes nutritional and environmental treatment, nutritional supplements, herbs, food elimination diets, natural mental and emotional treatments and spiritual intervention. A recommended diet should include complex carbohydrates such as brown rice, corn and wheat, vegetables, and foods containing L-tryptophan such as bananas, milk and sunflower seeds. Drinking a lot of plain water can also help with anxiety.  And this diet should be low in caffeine, chocolate, sugar, alcohol, and very acidic foods. Nutritional supplements which can help with anxiety include GABA, tryptophan, vitamin C, magnesium, calcium, essential fatty acids, and inositol. Herbs which may help with anxiety are kava kava and valerian. Long low intensity aerobic exercise, particularly outside in nature, can dramatically help with anxiety and depression. Brisk walks, swimming, jogging, and hiking are good ideas. Anxiety and depression may also respond well to supportive psyhotherapy if you desire this and like the therapist. Meditation, breathing therapy, biofeedback, therapeutic touch, hypnosis and massage may also help. And if you are religious spiritual awareness can help you dramatically with anxiety and depression. The power of prayer should never be underestimated. If you are not religious it may be a good idea to consider checking this out. Science is definitely important and when used ethically deserves respect, but not all of lives phenomenon can be explained by science. There are leading scientists who have turned to religion for help in dealing with life. I myself have many deep religious beliefs aimed at living as peaceful a life as possible and helping those less fortunate than me whenever possible. And I still sometimes must deal with anxiety and these approaches really do help me without drugs.    

The University of Galway has reported on research showing there is a significant association between 

 drinking more than 4 cups of coffee a day and risk of a stroke. Also drinking just two or more fizzy drinks, which includes sugar-sweetened and artificially sweetened drinks such as diet or zero sugar, and fruit juice drinks, is associated with a significant increase in risk for stroke. Drinking seven cups of water daily or 3-4 cups of green tea or black tea without milk is associated with significantly reduced risk for stroke. Regular aerobic exercise and a healthy diet with a lot of fruit and vegetables and chicken and fish without excessive red meat and processed foods also helps lower your risk for a stroke. Due to the significant morbidity and mortality which is often associated with a stroke clearly efforts for prevention should be a primary consideration in your life. University of Galway

It has been observed by researchers from the University of Birmingham that your vasculature can be protected from mental stress even after eating high-fat food with flavanol rich cocoa or green tea. High-fat foods can have a negative affect on vascular function and delivery of oxygen to your brain. Interestingly the flavanol compounds which are found in abundance in cocoa and green tea can protect your vascular function during periods of stress. Flavanols are also found in various fruits, vegetables, and nuts. And so drinking or eating food which is high in flavanols can be used to counter some of the negative impact of poor fatty food choices.>>>University of Birmingham   

JAMA Oncology has reported on a study from Vanderbilt-Ingram Cancer Center which showed a link between high intakes of dietary fiber or yogurt with a lower risk of lung cancer. This study suggests there may be a protective role of prebiotics and probiotics against the development of lung cancer. Dietary fiber and yogurt consumption were each found to be associated with a lower risk of lung cancer. And a potential synergistic association was observed between fiber and yogurt consumption on lung cancer risk. This study shows there is a possible novel benefit for health from greater dietary fiber and yogurt consumption in the prevention of lung cancer. JAMA Oncology  

According to a new study which was done by researchers at Harvard T.H. Chan School of Public Health, University of Copenhagen, and University of Montreal, maintaining a healthy diet which is rich in plant-based foods along with low to moderate consumption of healthy animal-based foods and decreased consumption of ultra-processed foods, is linked to a greater chance of healthy aging. Healthy aging was defined as reaching 70 years old without any major chronic diseases along with cognitive, physical, and mental health being maintained well. Higher consumption of highly processed foods, particularly processed meat and sugary and diet drinks, was found to be associated with decreased chances of healthy aging. Co-corresponding author Marta Guasch-Ferré, associate professor in the Department of Public Health at the University of Copenhagen and adjunct associate professor of nutrition at Harvard Chan School, has said “Since staying active and independent is a priority for both individuals and public health, research on healthy aging is essential.” Harvard T.H. Chan School of Public Health  

 The World Health Organization (WHO) reports on how the tobacco and nicotine industry are targeting young people. Along with STOP, which is a global tobacco industry watchdog, the WHO has launched “Hooking the next generation,” which is a report that highlights how the tobacco and nicotine industry have been designing products, implementing marketing campaigns and working to shape policy environments to assist them in addicting young people to their products. Enticing flavors such as candy and fruit are being used to market these products to young generations. The WHO sees this industry as viewing young people as profits, not people.>>>WHO  

 The University of Warwick has reported researchers have found a "profound" link between dietary patterns and brain health. There is an association between a diet which is healthy and balanced and excellent brain health, cognitive functioning and mental wellbeing.  Genetic factors may play a role in the association between diet and brain health. Developing a healthy and balanced diet from early in life is vital for the development of physical and mental health.>>>Warwick News  

 The World Health Organization reports that HIV has remained as a major global public health issue.  HIV has claimed about 42.3 million lives to date. Transmission has continued in all countries across the world. It is estimated about 40 million people are living with HIV at this time. The NIH reports In the United States, gay and bisexual men are the population group most affected by HIV. Human immunodeficiency virus (HIV) is a virus which attacks the body’s immune system. Acquired immunodeficiency syndrome (AIDS) is seen at the most advanced stage of infection with HIV. The body’s white blood cells are targeted by HIV which weakens the immune system. This makes it much easier to get very sick with diseases such as tuberculosis, infections and many types of cancer. HIV spreads from the body fluids of a person who is infected, including via blood, breast milk, semen and vaginal fluids. HIV can also spread from a mother to her baby. There remains no cure for HIV infection. Antiretroviral drugs which stop the virus from replicating in the body are used to treat HIV. Antiretroviral therapy (ART) does not cure HIV infection but it can allow a person’s immune system to get stronger which helps them to fight other infections. At this time ART must be taken daily for the rest of a person’s life.  Avoidance of risky sex is imperative for the prevention of HIV.  WHO  NIH   

 University College London (UCL) researchers have observed that the short-term boost which our brains get from exercise lasts throughout the following day. This study, which has been published in the International Journal of Behavioral Nutrition and Physical Activity, has observed that people between 50 to 83 who did more moderate to vigorous physical activity than usual in a day did better in memory tests the following day. Exercise increases blood flow to the brain which stimulates the release of neurotransmitters such as norepinephrine and dopamine which stimulate a range of cognitive functions. Conversely, it has been found the more time which is spent being more sedentary than usual is associated with worse working memory the following day.>>>UCL News    

The Association of Accredited Naturopathic Medical Colleges (AANMC) has reported on how good nutrition can play a vital role in lowering stress. It is important to maintain an adequate mineral intake on a regular basis to help decrease stress because minerals support your adrenal glands which are vital for a healthy response to stress. Sea salt and Himalayan salt are tasty options. And you should avoid table salt and processed foods that are loaded with it. Leafy greens, whole grains and omega-3s along with minerals that help boost mood such as zinc and magnesium help to stabilize cortisol levels.  Caffeine from sources such as tea and coffee can overstimulate the nervous system in high amounts and therefore should only be drunk in moderation. Herbal teas with calming effects are a good alternative.  Hydration is also important. to deal with stress. With dehydration tryptophans conversion to melatonin is disrupted and melatonin is essential for mood regulation and sleep. Fresh water and herbal teas are good choices to maintain good hydration. And eating meals at regular intervals can help avoid sugar dips and support energy which helps lower stress in the body and mind. >>>>AANMC   

The Association of Accredited Naturopathic Medical Colleges reports on natural ways to slow down the process of aging. How you eat, move and rest daily has a dramatic effect on your vitality and lifespan. There are 5 essential habits which can enhance your longevity and well-being including eating a balanced diet, regular exercise, giving priority to quality sleep, getting natural light, and nurturing social connections. Avoidance of cigarettes and limiting your alcohol consumption can also extend your lifespan. You should eat primarily whole foods and avoid processed foods, meats, and refined sugars. A Mediterranean diet which is high in antioxidants and healthy fats can add a decade or more to your life. Good anti-aging foods which scavenge free radicals and nurture longevity include berries, green tea, extra-virgin olive oil, nuts and seeds. Processed carbohydrates should be replaced with whole grains to increase your vitamin and mineral intake. You should eat fruit, vegetables, seeds, whole grains and legumes daily to get adequate fiber. Intermittent fasting of 12-16 hours can nurture cell repair and improve memory and mood while helping fight dementia. And always remember people have evolved to move around a lot and are not meant to be sedentary. Brain, immune, and cardiovascular health are supported by staying active with cognitive decline decreased by up to 90%. Your daily activity should include a combination of aerobic, resistance and mind-body exercises to help nurture good bone density, muscle strength, hormonal balance, and your mental acuity. Long-term health also depends on deep sleep for rejuvenation. Irritability, anxiety, and stress can be increased by chronic sleep deprivation of less than 6 hours. If you adhere to healthy habits such as balanced eating, regular exercise, stress management, and fasting you can significantly influence your health and longevity, while decreasing your risk of chronic diseases and improving your quality of life. >>>AANMC  

It has been reported in the journal Nature Mental Health that researchers have found a healthy lifestyle can lower the risk of depression among people with varied genetic risk factors. It has been recognized that lifestyle factors are modifiable targets which can be used effectively to counter the increasing prevalence of depression. An international team of researchers including from the University of Cambridge and Fudan University investigated combining an extensive range of lifestyle factors, including diet, physical activity, alcohol consumption, sleep, smoking, sedentary behavior and social connection, which contribute to depression. They have concluded a healthy lifestyle can aid in the prevention of depression.>>>Nature Mental Health

The US Centers for Disease Control & Prevention (CDC) has opened an investigation dealing with dangerous reactions in people who have been given counterfeit or mishandled botox. The CDC has received reports of 19 people in 9 states who experienced harmful reactions after being given counterfeit botulinum toxin injections (botox) or injections which were given by unlicensed or untrained people and/or in settings which are not meant for healthcare, as of April 15, 2024. You should only get injections of FDA-approved botulinum toxin from professionals who are licensed and trained in proper healthcare settings. Botulism can lead to paralysis, respiratory failure, or death without the proper treatment.>>>CDC 

The Journal Neurology reports research shows older adults who practice physical activity have cardiovascular benefits via the maintenance of a lower BMI and insulin which results in greater structural brain integrity. This study has important implications for understanding how physical activity has affects on brain health and may help develop strategies to prevent or delay age-related decline. >>>Journal Neurology